training on being mindful
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Mindfulness is a natural state of being. Throughout our lives we are frequently in this state without realizing it. If you have ever heard a noise at night and went to investigate, the level of attention that you bring to that situation is a good example of being mindful. However, we frequently divide our attention and, by necessity, we will selectively ignore aspects of our environment. When watching a sporting event on television, for example, a particularly enrapt fan might tune out conversation that is occurring around him or her in order to pay closer attention to the game. If the sports fanatics in this scenario consciously thought about paying attention to the conversations around them rather than the game on television, they could. In this sense, mindfulness is a mental skill that you can develop through practice.
When practicing mindfulness, whether through meditation or in a given moment, you want to pay attention to whatever comes up. For example, when you focus on your breath, note whether you are breathing in deeply or shallowly. Is your breath cold or warm? Fast or slow? Through your mouth or nose? If you feel pain somewhere, focus on that pain, note how it comes and goes or intensifies or subsides. You may notice aspects of breathing that you never have considered before. In fact whenever we are in any environment, we only pay conscious attention to a small number of details, typically.
When you meditate for mindfulness, or find yourself in a mindful state, it is important to accept things as they are without judgment. At some point, you may decide to act to change things, but initially you want to accept what you experience for what it is. Most religious thought includes some form of acceptance, whether it is the Christian view of surrendering your will to all God’s will to be done, or the Islamic view that you must submit to Allah. By accepting things as they are, you allow yourself to remain open to a wider range of possibilities. So, for instance, when you meditate, do not do so with a goal in mind, as if you are trying to change yourself from one state to another. This may happen anyway, but that’s a side effect. Instead, think of the meditation as an opportunity to observe how things change and how they don’t change with the passage of time. Mindfulness is an act of observation rather than an attempt to change something. While you may determine later that a change is in order, initially you want to take a moment to observe how things are first.
The best way to practice being mindful is through a regular program of meditation. Keep in mind that not all meditations are for the purpose of making you more mindful. Transcendental meditation and mantra meditation might increase mindfulness as a side effect, but these aim at an entirely different result. Furthermore, there are numerous methods of meditating that do aim at improved mindfulness. Some techniques take some time to learn. For example, Kabat-Zinn’s Mindfulness Based Stress Reduction (MBSR) approach involves taking an eight week course where you go through guided meditations. This can get expensive and time consuming. However if you are interested in a self-directed version of Kabat-Zinn’s course as an additional supplement to this course, you can follow the link at the bottom of this section.
The different approaches to mindfulness meditation typically focus on the following three attributes:
- Your body
- Your breath
- Your thoughts
One technique that Kabat-Zinn’s approach to mindfulness meditation includes is called scanning, or body scanning. Once you are used to it, you can do it without the need for a guided meditation, but one option for beginners is to record your voice talking yourself through the body scan. You start by lying down on your back in a comfortable space. Focus your attention on the toes of your left foot and noting anything you observe. You then move your focus to the sole of your left foot, your heel, and the top of your left foot. Then you move your focus up your left leg – your ankle, your calf, your knee, your thigh, and finally your left hip. At this point, you do the same with your right foot and leg all the way up to your right hip. Once you have moved your focus up both legs, focus on your mid-section – pelvis, hips, groin, and buttocks – and then move your focus up your main torso – lower back, stomach, insides. At each point focus on how this part of you feels – are your muscles tense? Do you feel any pain, aches, coldness, warmth, etc.? Move your focus up the rest of your torso – your solar plexus, chest, breasts, spine, shoulder blades and shoulders. Once your focus has reached your shoulders, move your focus down the length of your left arm – your shoulder, bicep, elbow, forearm, hand, and fingers. Then do the same to your right arm. Finally we focus on the neck and head. Focus on your jaw, your cheeks and ears, eyes, forehead, back of the head, and finally top of the head. Once you have completed the scan, you can remain in this state for as long as you choose.